Mix your own fruity and filling smoothie-style protein drink to kick start the morning for you and a friend. The recipe makes two big servings and provides plenty of energy-supplying carbs — to power you into your day — balanced with slower-burning protein to help keep hunger at bay until lunch.

1/2 c. fresh or fresh-packed pineapple in its own juice.*
1 small orange (skinned with as much of white pith removed as possible)
1 cup non-fat milk
3 oz. powdered egg white protein (plain or vanilla flavored)**
2-3 cups ice cubes

*substitute with about 60 calories worth of your favorite fruit. Eliminate one kind of fruit to lower carbs. Friend Donna suggests using frozen chunked fruit if fresh cannot be found.

** There are lots of brands available at health food and athletic nutrition stores. Look for one without Aspertame, something like this. A 1 oz. scoop comes in most packages.

You will need: A blender

Put pineapple, orange and milk into blender. Pulse on "liquefy" until liquid.

Add protein powder and blend on slow speed until powder is completely incorporated. Scrape sides of blender container to incorporate all the protein powder.

Add ice and blend on "ice crush" until frothy. (Some of us add our favorite no-cal sweetener to taste)

Drink while frozen. Refrigerate any leftover, which can be re-blended with ice.

Serving size: half recipe.

Food values*: Calories 258; Pro. 41g; Fat = Trace; Carb. 29g

*Recipes developed by bodyofwisdom.com are not lab-tested for food nutrient counts. Food values listed here are estimates, based on adding the food values of the ingredients.